Announcements
Happy Birthday Greg Baucom!
CrossFit Indian Trail – At Home
Warm-up
Warm-up (No Measure)
WARMUP
30 Seconds Active Spidermans https://youtu.be/tGxCop_0yRQ
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers https://youtu.be/834tNnoe53A
30 Seconds Shuttle Runs
30 Seconds Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog https://www.youtube.com/watch?v=hPhA5b-P34Y
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
Metcon
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
STIMULUS
DESCRIPTION
Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
The flow of the workout goes as follows:
400 Meter Run
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
800 Meter Run
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
400 Meter Run
We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
Hold two dumbbells on the outside of the body with a narrow stance
Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
You can jump up or step up out of the burpee
Jump over the handle of 1 dumbbell with two feet
There is no need to stand to full extension when jumping over the dumbbell
RUNS
If you’re choosing a sub for the runs, consider the following recommendations:
400 Meter Run + Subs: Designed to take less than 2:30 to complete
800 Meter Run + Subs: Designed to take less than 5:00 to complete
MODIFICATIONS
400 METER RUNS
500 Meter Row
30 x 10 Meter Shuttle Runs
35 Box Jumps
35 Tuck Jumps ( knees above hip crease)
800 METER RUNS
1,000 Meter Row
60 x 10 Meter Shuttle Runs
50 Box Jumps
50 Tuck Jumps (knees above hip crease)
DOUBLE DUMBBELL DEADLIFTS
Single Dumbbell Deadlifts (15-12-9 Each Side) https://youtu.be/S40eu8aKP18
Odd Object Deadlifts
Extra Credit
Metcon (No Measure)
Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
STIMULUS
Rotating between an upper body push and midline movement in today’s Body Armor
Within each minute, complete as many reps as possible
The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
Alternate arms each rep for this station
Wait for one dumbbell to fully lock out at the top before switching to the other
Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
We’ll count 1 rep as rocking “back and forth”
If this is too challenging of a movement, complete one of the following:
Hollow Hold
Front Plank
MOVEMENT VIDEOS
Alternating Dumbbell Bench Press: https://youtu.be/XJsrsTF-oTE
Hollow Rocks: http://youtu.be/gQ2Pcv0GHtU
Hollow Hold: https://youtu.be/EJvFiNvuuXw